Benefits of waist training for men

Waist strength is a person's core strength, and waist strength is particularly important for men. It is related to men's kidney function. If the waist strength is not good, it may be related to kidney deficiency. Many men know the benefits of waist strength for themselves, so they pay special attention to waist training. There are many exercises to train the waist, such as squats, sit-ups, etc. So what kind of exercise is good for men to train the waist? Let's introduce it below.

How should men train their waist strength?

1. Arch bridge

Lie on your back with your legs bent, and use your feet, elbows, and back of the head as fulcrums (five-point support) to lift your hips up like an arch. As the exercise progresses, you can put your arms in front of your chest and exercise with only your feet and back of the head as fulcrums (three-point support). You can exercise 10 to 20 times each time.

2. Flying Swallow

Lie face down on the bed with your arms at your sides and your legs straight, then raise your head, upper limbs, and lower limbs.

3. Climbing feet with both hands

Stand upright and relax, with your legs slightly apart. Raise your arms first, then lean back as far as you can. Pause for a moment, then bend forward, move your hands down, and let your hands touch your feet as much as possible. Pause again, and then return to the original position. Do this 10 to 15 times in a row. Note that when you bend forward, your legs should not be bent, otherwise the effect will be poor. Elderly people or patients with high blood pressure should bend slowly.

4. Alternate blood tapping

Stand with your legs open, shoulder width apart, legs slightly bent, arms hanging naturally, hands half clenched. Turn your waist to the left first, then to the right. At the same time, your arms naturally swing forward and backward with the left and right rotation of your waist, and use the swinging force to tap your waist, back and lower abdomen alternately, one hand in front and one hand in back. The maximum force can be determined according to your situation. Do this continuously for about 30 times.

5. Bend forward and stretch backward

Stand with your legs shoulder-width apart, hands on your hips, and then flex and extend your waist 5 to 10 times each. Try to relax your waist muscles during exercise.

6. Hip rotation

Stand with your legs slightly wider than your shoulders, put your hands on your hips, and even out your breathing. With your waist as the central axis, first rotate your hips horizontally clockwise, then counterclockwise, with the speed increasing from slow to fast and the amplitude increasing from small to large. Repeat this 10 to 20 times. Keep your upper body upright, and let your waist move with the rotation of your hips. Don't lean your body too far forward or backward.

7. Prone stretch

Lie down with your face toward the ground and your body stretched as far as possible. Stretch your arms forward, lift your head slightly, stretch your arms forward as far as possible, and stretch your legs backward as far as possible. Hold each stretching movement for 10 to 15 seconds, then slowly relax.

8. Cat pose stretch

As the name suggests, this set of movements is like a cat stretch; first, stretch your arms forward with your palms touching the ground, then pull your body back above the knees until your buttocks touch your feet, kneel down with your knees on the ground and your buttocks touching your feet, stretch your arms, shoulders and back as much as possible, maintain the stretching movement for 10 to 15 seconds, then slowly relax, and repeat the whole movement.

9. Bend your back and press your palms upwards

The posture is similar to ordinary push-ups, but the difference is that the knees are on the ground. Support the ground with your arms slightly outside your shoulders, and then bend and straighten your arms to do push-ups. Pay attention to keeping your waist slightly bent, and hold each movement for 10 seconds, then bend and straighten your arms to do push-ups. Pay attention to keeping your waist slightly bent, and hold each movement for 10 seconds, then do it again from the beginning, but remember to do it according to your ability.